Thursday
WOD

The Big Clean Complex
Complete 6 sets of the following Complex:
High hang squat clean + Hang squat clean + Squat clean + Push press
High hang squat clean + Hang squat clean + Squat clean + Push jerk
High hang squat clean + Hang squat clean + Squat clean + Split jerk

*Use 65% of clean and jerk 1RM
*One set consists of all 12 reps. Try not to drop the bar during the
entire set; if you must drop after the Overhead movements, it’s allowed
– just be quick to get back on the bar.  Rest as needed between sets
and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Strength

Bench Press 3-3-3-2-2-1

Then,

Complete 3-4 Supersets of:
15 weighted push ups
15 weighted pull ups
15 weighted dips
15 weighted sit ups

Extra Credit
3x: Max rep elevated ring rows
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